Friday, May 14th, 2010
Refer to FitDay.com to monitor your nutrient intake while the cutting phase. I use FitDay constantly given that it ís very easy to use as well as it takes the guessing out of my eating habits. FitDay tells me the precise amount of calories, protein, carbs, & fat that I am taking in as well as dozens of other nutrients among them all primary nutrition facts one could find on a packet of food. It gives you the proportion of protein, carbs, and fat in your diet and makes you discover how near or far you are to attaining the recommended daily intake of all major nutrients & vitamins. The bottomline is, you are doing your weight & muscle gain goals a disfavor by not taking advantage of FitDay!
Take steps to put a cap on your cardio the best you can when you are bulking, or to catch up for the calorie deficit simply by eating a greater amount of food. You really don’t like to do any cardio more than necessary (walking to your car from work) while you are on a bulking plan. Bulking periods normally last 4 to 8 weeks, after which it should be time for the cutting phase. Read all about the bulking and cutting phases here.
Weightlifting is a must if your goal is to build lean muscle. The following are some rules to follow: Stick to free weights over machines. Machines remove the negative motion of most exercises, which is crucial for effectively breaking down muscle. Use basic compound exercises foremost. These are squats, deadlifts, bench press, bent-over rows, chin ups, lat pulldowns, and barbell curls. Isolation exercises (flyes, concentration curls, leg curls, leg extensions, leg raises) are not important in terms of bulking so avoid them.
Technorati Tags: Barbell Curls, Bench Press, Bottomline, Calorie Deficit, Chin Ups, Concentration Curls, Eating Habits, Free Weights, Isolation Exercises, Lean Muscle, Leg Curls, Leg Extensions, Leg Raises, Muscle Gain, Nutrient Intake, Nutrition Facts, Pulldowns, Recommended Daily Intake, squats, Ups
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Wednesday, February 17th, 2010
Yesterday, I started my rep by doing bench press at 155lb. Accidentally, I bounced the bar off my chest a few time and now I have chest pain. I do feel a bit of a sharp pain on the center right side of my chest but more intense when I cough or sneeze…. PLEASE HELP!
no, this is not common.
maybe you should see a doctor about this pain in your chest, if it persists, as it may be serious.
but it may just be an injury because you’ve bounced the bar off of your chest a few times.
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Monday, February 15th, 2010
i’d like to work out my shoulders, back, and chest, but only have 1 dumbbell. What are some good exercises.
I have been doing dumbbell exercises for 6 years (since I was in 7th grade) and I have tuned them well. I do bicep curls while standing up (biceps, obviously), shrugs (stand with arm down with bell, then lift shoulder only as high as can up past neck), and laying down to do a half bench press – high reps. I use two bells because it lowers tension and stress on the back (results from imbalance), and it is a huge timesaver (about half, of course). I also use them for push-ups while my feet are on a chair for maximum chest exercises, as well as hundreds of curls. Just with these exercises, my workout is 25 mins a day and I have gone from using 8 pounders to 50 pounders in that time, only every other day, and still rising. Good luck.
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Monday, February 15th, 2010
At the moment I am working on 50kg benchpress. I do 50 sets of 10 and have seen some improvement in the last two months. My last bar had 30kg and so i have improved. My body is quite big to gain muscle so I dont’t take any supplements and have a regualr diet with protien rich food. I want some tips on how regularly i shoud conduct these exercises? is it good to everyday or everyother day? or are there any restrictions or advice i should be aware of which may continue to benifit me for higher rate of muscle growth and gaining muscle mass in the chest area
You had already been reaching the 50kg level and you are just asking now…
It is good that you did not encounter any injury with that… You should not be doing any workout on a body part everyday, because they need rest for the recuperation of the muscles. If you do not give them a day off, they will not repair and they will not grow.
Try doing negatives, meaning emphasizing on the down motion and not the up motion of the bench press. You can also try the bench press with elevated or decline benches. It is ideal to vary your work out routines every so often, so that your body will not adapt to the stresses you induce on them.
Technorati Tags: Bench Press, Benches, Chest Area, chest exercises, Decline, diet, Gaining Muscle Mass, Last Two Months, Muscle Growth, Muscles, Recuperation, Rich Food, Stresses, Supplements, Work Out Routines, workout
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Sunday, February 14th, 2010
My supply is limited in the PX but the weight room has little also i only weigh 148 pds and im 6′6 where do i start i eat like crazy nothing helps how do i put on weigh and build a chest
Wow, that’s a really low weight for your height. Have you talked to any of the coremans about putting on weight? As far as building muscle you want to do heavy weight with low reps.
Some exercises to do are bench press, dumbbell fly, dips, push-ups and all the variations. See if you can work up to a one arm push-up! Remember you want to do heavy weight a few times over lower weight many times. Good luck and be safe.
Technorati Tags: Bench Press, Building Muscle, chest exercises, Dips, dumbbell, fly, Good Luck, Heavy Weight, Iraq, Limited, Pds, Push Ups, Putting On Weight, Px, Ups, Variations, Wow
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Sunday, February 14th, 2010
And does anyone know a website that has the ratios between DB and BB for bench (chest) press?
if you are working to failure on 2-6 reps of about 6-8 sets then you should be cool. You should switch between the barbell and dumbbell’s though for maximum muscle shock. it will help you gain. You need someone to spot you to failure though or you will never gain anything!
Technorati Tags: Barbell, Bench Press, chest exercises, Chest Press, dumbbell, Failure, Maximum Muscle, Ratios, Shock
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Monday, February 8th, 2010
We all want to be buff. Who wouldn’t want to be ripped? Desire to be toned? As an Orange County Personal Trainer, I know you want to look better, feel healthier and more confident, and live longer you have to stay in shape. Theres no doubt about it. Sedentary life increases the risk of cholesterol, which leads to high blood pressure, which increases the risk of heart disease among many other things. Stop this tumbling snowball as soon as possible. It isn’t as hard to get in shape as one might think. With these six exercises you’ll be well on your way to a better, healthier you!
Now the first thing to understand is that form is everything. When you do an exercise in a wrong way, you can injure yourself and hinder results. So be sure to follow these exercises exactly. Whether you are looking to get huge, or just to become a bit more toned, these exercises can be tuned to your fitness level. For that bodybuilder look, use heavier weights with fewer repetitions. For the toned look, use light weights with more repetitions.
The Bench Press: This of the staple of working your chest. Grab some dumbbells and lay down on a bench. With dumbbells in hand, start with your arms slightly lower than parallel to the ground. Slowly start pushing the dumbbells toward the ceiling, maintaining complete control throughout the motion. Push them up until they meet. At this point you should be making a triangle at the top of your push, the apex being consistent with the center of your body. To get you back to where you started, follow the same path, but backwards.
The inclined Bench Press: This exercise resembles the normal bench press. Lay on an inclined bench which is inclined towards the ceiling. You must use a hammer grip, which means your palms face each other was you grip the dumbbells. Grab your dumbbells and again push them up towards the ceiling in a slow and controlled fashion. Be sure not to push the weights perpendicularly to your body as that can cause injury. Flys on a Declined Bench: Lay on a declined bench. This time you start with the dumbbells at the top of the rotation. Have the dumbbells directly above you with your arms straight. Again, you will be using the hammer grip. Take the dumbbells and begin to lower them in a semicircular fashion towards the ground.
Try to keep your arms straight with a slight bend in your elbow. This is to ensure that no elbow injury will occur. Lower the dumbbells as described to the floor until they are parallel to the floor. Then bring them back up. Be sure to keep your entire body stable, except for your arms.
Seated Tricep Press: This exercise focuses on your triceps, the muscles that extend your arm. Sit on a bench with your back straight and your feet firmly on the ground. Grab one end of the dumbbell with both hands and bring it behind your head.
As you keep your elbows stationary, slowly lower the weight until you feel your triceps stretching. Then begin to raise the dumbbell higher than you started. Try to raise the weight until the bottom end of the dumbbell reaches the level of the top of your head. Be sure to keep the weight behind your head at all times.
Tricep Extension: Lay flat on a bench with dumbbells in both hands. Straighten your hands out in front of you as you did with the dumbbell Flyes. Proceed to lower the weight towards your head by only bending your elbows. Bring it back up to full extension and repeat.
Tricep Kickback: This exercise is done only with one arm at a time. To train the right hand, stand to the left of a bench and place your right knee on the bench. Leave your left leg straight and place it firmly on the ground. Make sure your back is straight. Grab the dumbbell with your right hand and bring it half way between your body and the bench, keeping your elbow bent.
Your upper arm should be parallel to your body and your forearm perpendicular to your body. Straighten your arm at the elbow, making your forearm parallel to your body. Then proceed to slowly return to the starting position.
These exercises are for your chest and triceps. Be sure to look at our many other sections to help you work out the rest of your body and stay healthy.
Steve Hochman
http://www.articlesbase.com/health-articles/6-exercises-for-a-great-back-and-biceps-from-an-orange-county-personal-trainer-744950.html
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Saturday, February 6th, 2010
I’m a female, and I want to get more into my game. If I wanted to build some chest muscle like Justine Henin (Tennis player, google her), what specific exercises would be good for that?
Free weight lifts? Machines? Which ones?
Bench Press
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Tuesday, January 26th, 2010
Im having some trouble with my chest… Any suggestions?
lots of pushups, rope climbing, bench press, machines that target your chest, injecting water into it
(don’t do the last one)
Technorati Tags: Bench Press, chest workout, Rope, Target
Posted in chest workout | 2 Comments »
Friday, January 22nd, 2010
Now that I can bench 405 and squat 500, it’s time to cut up and get down to 220. Lean and mean baby. That’s what’s up. Details at http://levronereport.com
Duration : 0:7:57
(more…)
Technorati Tags: Bench Press, bodybuilding, Incline Press, kevin levrone, lateral raises, lean and mean 220, shoulder press, transformation #5, triceps pushdowns, visualization
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